Although depression is one of the most commonly reported mental health concerns in the United States, depression can look a bit different for each person. In my last blog post on depression, I shared how recognizing some commonly experienced depression symptoms can help start the process of depression treatment. Similarly, recognizing some key behaviors that often result from depression can also significantly help reduce depression symptoms.
As a depression counselor, I've worked with countless people who have experienced depression at various levels of severity. Through my practice I've come to find some common behaviors that, if changed, can significantly help reduce depression symptoms. So, this is my list of five things you can do to help reduce depression.
1. Go Outside
Going outside is at the top of my list because it is the absolute easiest behavior change on this list. A common behavior reported by individuals who have experienced depression is spending a majority of their time inside, and minimal time outside let alone in nature areas. This becomes problematic because, according to the Mayo Clinic, sunlight can increase serotonin levels, a neurotransmitter responsible for improved mood (6). When we are not getting sunlight, we will inevitably feel more down.
The question then is, how much time outside is necessary? A 2019 study found that 120 minutes a week (2 hours) spent outside is associated with significantly good health and improved well-being which includes improved mood (8). Applying this to behavior changes to reduce depression, you only need to spend 17 minutes a day to reduce your depression symptoms.
2. Eat Better
I debated titling this section, "Eat Healthy" but I decided against it because we are talking about behavior change and "eat health" can appear too general and too daunting of a goal. When we are changing behavior, consistent, incremental changes are more effective that large short term changes. Thus, "eat better" seems more appropriate. Especially when we are coupling behavior change with the experience of depression. We don't want to feel too overwhelmed.
Back to the point. There is a fair amount of research out there that connects the food we consume with our mental health. One such study from 2023 found a connection between consumption of ultra processed foods, particularly synthetic sweeteners, and depression (7). A majority of people I have treated for depression have reported having a poor diet. Making simple changes such as eating less fast food or eating more fruits and vegetables will help reduce your depression symptoms. Ultimately, make some small improvement to what you eat and it will lead to more healthy changes that will improve your mood.
3. Improve Your Sleep
Anyone who has been deprived of sleep knows how lacking sleep affects mood. If depression is affecting sleep, it is typically in two ways. Either sleeping too much (hypersomnia), or not sleeping enough (insomnia). Regardless of the effect depression is having on your sleep, practicing good sleep hygiene is an important behavior change to reduce depression symptoms.
One study showed that individuals who slept less than 6 hours or more than 8 hours experienced more depression than individuals who slept between 6 and 8 hours (5). For adults, it has been widely studied and concluded that this range of 6 to 8 hours is ideal. Teenagers tend to need between 7 and 9 hours. One behavior change that can help improve your sleep is maintaining a sleeping schedule. This means go to sleep and wake up at the same time each day to get yourself into a healthy routine that will reduce depression symptoms.
4. Be Social
One of the more common symptoms of depression is self-isolating. Spending time by yourself can be a good thing but when you are experiencing depression, prolonged amounts of social isolation can be damaging. A 2015 study found a link between social-isolation and negative health consequences including depression (3). It would make sense then that being more social would help reduce depression symptoms.
It is important to note that social media doesn't cut it when it comes to being more social. This is particularly true for teenagers. A study published in 2020 found that teenagers who spend a lot of time and energy on their social media accounts, experienced more depression symptoms (2). In person connection with others is extremely helpful in reducing depression symptoms but even connection through video or phone calls is helpful. Take the time to visit or call a friend or family member and you will start to see your mood improve.
5. Exercise
This behavior change is well researched. Multiple studies have found that exercising regularly can improve your mood and even reduce negative thoughts, both of which are common experiences related to depression (1, 4). When you exercise, your body will release certain neurotransmitters such as endorphins and dopamine which both play a role in feeling good (9).
The recommended amount of exercise for adults ages 18 to 64 is between 30 to 60 minutes per day (10). That may seem like a daunting task when you are already experiencing the lack of interest, energy, and motivation that is commonly part of depression symptoms. Like I've said before, any change is better than no change. Any amount of exercise is good but aiming for 30 minutes a day is most beneficial to helping reduce depression.
Conclusion
Depression is a common mental health concern. Although it may look different for different people, the symptoms of depression can be reduced by spending time outside, eating healthier, practicing good sleep hygiene, being more social, and exercising. Making these changes doesn't have to happen over night though.
Real change that lasts requires goal setting, commitment, and accountability. Finding someone you trust to help you achieve your goals is a major key to success in changing any behavior. Depression doesn't have to be treated on your own. Friends and family members are great resources in helping you feel supported and remain accountable to.
Depression counseling is a great resource to help you address your depression symptoms. Reach out to a local mental health professional or contact me at Ridgeline Counseling to set up a consultation where we can talk about what your depression symptoms have been and how we can start to help you begin to feel better again.
Sources
1. Basso JC, Suzuki WA. The Effects of Acute Exercise on Mood, Cognition, Neurophysiology, and Neurochemical Pathways: A Review. Brain Plast. 2017 Mar 28;2(2):127-152. doi: 10.3233/BPL-160040. PMID: 29765853; PMCID: PMC5928534.
2. Betul Keles, Niall McCrae & Annmarie Grealish (2020) A systematic review: the influence of social media on depression, anxiety and psychological distress in adolescents, International Journal of Adolescence and Youth, 25:1, 79-93, DOI: 10.1080/02673843.2019.1590851
3. Hawkley, L. C., & Capitanio, J. P. (2015). Perceived social isolation, evolutionary fitness and health outcomes: A lifespan approach. Philosophical Transactions of the Royal Society B: Biological Sciences, 370(1669), 20140114. https://doi.org/10.1098/rstb.2014.0114
4. Heijnen S, Hommel B, Kibele A, Colzato LS. Neuromodulation of Aerobic Exercise-A Review. Front Psychol. 2016 Jan 7;6:1890. doi: 10.3389/fpsyg.2015.01890. PMID: 26779053; PMCID: PMC4703784.
5. Kaneita, Y., Ohida, T., Uchiyama, M., Takemura, S., Kawahara, K., Yokoyama, E., Miyake, T., Harano, S., Suzuki, K., & Fujita, T. (2006). The Relationship Between Depression and Sleep Disturbances: A Japanese Nationwide General Population Survey. The Journal of Clinical Psychiatry, 67(2), 196–203. https://doi.org/10.4088/JCP.v67n0204
6. Mayo Foundation for Medical Education and Research. (n.d.). Seasonal affective disorder (SAD). Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/syc-20364651
7. Samuthpongtorn, C., Nguyen, L. H., Okereke, O. I., Wang, D. D., Song, M., Chan, A. T., & Mehta, R. S. (2023). Consumption of ultraprocessed food and risk of depression. JAMA Network Open, 6(9). https://doi.org/10.1001/jamanetworkopen.2023.34770
8. White, M. P., Alcock, I., Grellier, J., Wheeler, B. W., Hartig, T., Warber, S. L., Bone, A., Depledge, M. H., & Fleming, L. E. (2019). Spending at least 120 minutes a week in nature is associated with good health and Wellbeing. Scientific Reports, 9(1). https://doi.org/10.1038/s41598-019-44097-3